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WOD 19/09/2018

STRENGTH every 2′ for 10′ 3 front squat WOD amrap 10′ 8 reverse lunges 6 burpees over the bar 4 medball v-up

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WOD 18/09/2018

WOD emom 28′ 1° 8/15 cal row 2° 10/15 wallball 3° 30/50 double unders 4° rest

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WOD 14/09/2018

STRENGTH every 2′ for 12′ 2 hang power snatch WOD every 5′ for 15′ 200 mt run then amrap: 10 hang power snatch 50/35kg 10 hspu 10 pullup

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WOD 13/09/2018

STRENGTH every 3′ for 15′ 6 deadlift 65/70%1RM 6 tall box jump WOD 2 x 4’on – 2’off 30 cal row / 24 cal bike 30 a.swing 24/16kg in the remaning time: AMRAP box jump over

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WOD 11/09/2018

STRENGTH emom 12′ 2 split jerk (increase every 3′) WOD amrap 10′ 10 shoulder press 40/30kg 30 double unders 10 sumo deadlift high pull

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WOD 10/09/2018

STRENGTH every 2′ for 10′ 3 back squat 70/75%1RM WOD amrap 10′ 6/4 strict pullup 10 alt. front rack lunges 50/35kg (every 2′ complete 3 burpees)

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WOD 25/07/2018

STRENGTH emom 12′ 2 snatch (increase every 3′) WOD 45-30-15 wallball 9-6-3 power snatch 60/45kg

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WOD 13/07/2018

STRENGTH find 1RM snatch in 12′ WOD 3 rnds 30 db snatch 10 burpee box jump over

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WOD 04/07/2018

WOD every 4′ for 24′ 20/16 cal row 15 overhead squat 45/30kg 10 pullup

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WOD 03/07/2018

STRENGTH every 2′ for 12′ push press 5-3-2-2-1-1-1RM WOD amrap 8′ 40 double unders 12 push jerk 50/35kg

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